30 Days of Change

30 DAYS OF CHANGE V 4.0

© Neila Rey | neilarey.com

This program is designed to change your eating and exercise habits as well as the way you look and feel - in a month. The program requires consistency and dedication no matter how tired or busy you are. Each day consists of a sample meal plan for the day, cardio and core workouts. The meal plan is designed to satisfy all your needs and provide you with the fuel to work out throughout the day. There are six small meals a day but you don’t have to eat if you don’t feel hungry. Snacks are optional, too. You can scale the amounts provided up or down depending on how much you feel you need but try not to go overboard by drastically increasing or reducing the portions. You can always replace items and mix and match depending on your preference. Whenever the quantity of something isn’t specified like with green beans, tomatoes and mushrooms, for example, that means the quantity isn’t limited. Also, try to avoid buying any sweets or salty snacks during the 30 days of the program or drink any alcohol. Almost every workout in the program consists of two parts: cardio and bodyweight training. You can perform each separately or one after another depending on your schedule.

There are no rest days in the 30 Days Of Change but some days are easier than others to let you recover for the upcoming day or after a particularly difficult one.

Don’t be afraid if it feels hard – it’s supposed to. If you feel that you can’t follow through anymore, drop down a level.

If you find it difficult to train at the beginner level – halve the amounts of reps per exercise and continue, but don’t skip days. You can jump from one fitness level to another at any point during the program. If you suffer from back pain or had knee injuries take care while performing running. You can pick your own type of cardio: cycling (double the distance), swimming, rowing or skiing – as long as you keep the time. The more changes you make to the program the less likely you are to stick with it so try to follow it as is as much as possible. If you can’t perform push-ups or push-up like exercises perform them with your knees touching the floor but don’t skip the exercise. In one instance you’ll need a ball – you can use any ball or even a pillow, get creative.

This program is completely equipment free but you’ll need to be able to go for a walk or a run outside.

Different daily workouts will ensure that your body doesn’t adapt to the same routine so you’ll see progress a lot sooner than with any other program.

30 DAYS OF CHANGE V 4.0 MENU


30 days of change SHOPPING LIST

General (get in stock): Bag of frozen forest berries (for oatmeal) Bag of frozen green beans Large bag of frozen mixed vegetables (your pick) Bag of frozen spinach 2 packs of traditional oatmeal 2lb of rice (brown or white, your pick) Pack of pasta 2 packs of green tea Small jar of honey Jar of peanut butter Dijon mustard 3 small cans of sweet corn (no added sugar) Olive oil for cooking and salads Pack of rice cakes 6 cans of beans Mushrooms (canned or fresh) Sugar-free tomato sauce Pack of fish fingers One tin of sardines 3 (8oz) cans of tuna 56oz frozen salmon 24oz frozen prawns 3 Sweet Potatoes



Garlic Onions Couple of lemons Cinnamon Pack of flax seeds Raw cocoa powder (for making chocolate milk) Pack of raw almonds Pack of raw walnuts

Add to your shopping list every time you run out:

Greek yoghurt Tomatoes, cucumbers, lettuce Apples, bananas, oranges, pears Wholegrain bread Eggs Milk You can also pre-buy all the cheese in advance (light cream cheese, light mozzarella, cheese sticks) - mind the expiration date, though.



Drink a cup of green tea every evening couple of hours after dinner.

Stock up on 8oz small Greek yogurts - it’s up to you how many you want to buy. You can sprinkle it with cinnamon and use as a late night snack if you feel really hungry. It will curb hunger and stop you from craving sweets. Use it as a default late-night cheat meal any time you feel like it but not more than once a day.

If you feel like a post-workout pick me up use raw cocoa powder to make sugar-free chocolate milk.

The 3 egg omelette can be made with spinach, mushrooms or turkey ham if you have it on hand.



days 1-7

8oz light cottage cheese light mozzarella pack 4 chicken breasts 2 chicken thighs 1 pork steak 4oz smoked salmon Tomato juice Light tomato soup (one portion) if you don’t know how to make your own

days 8-14

1 avocado 16oz pack turkey ham 2 chicken thighs 4 chicken breasts 8 fish fingers Handful of grapes



days 15-21

3 chicken breasts 8oz cod 16oz turkey ham 10oz mince (turkey, pork or lean beef) fresh basil

days 22-30

pack of ricotta cheese light mozzarella pack 8oz light cottage cheese 1 eggplant 1 zucchini 1 avocado fresh basil 5 chicken breasts 7oz turkey ham 2 pork steaks pack of bacon pack of smoked salmon 8oz salmon mince (make your own, if you want)



Day 1

breakfast

bowl of oatmeal with berries or/and flaxseeds snack: banana, 1oz walnuts

lunch jacket sweet potato 2tbsp light cottage cheese with sliced tomato on the side

snack: rice cake with 1tsp of light cream cheese

dinner oven baked chicken thigh with large lettuce salad



Day 2

breakfast 3 egg omelette snack: sliced apple with 1tsb of peanut butter

lunch grilled chicken breast wholegrain sandwich with sliced tomato

snack: cheese stick

dinner 8oz salmon baked in foil in the oven 1 cup of steamed or boiled rice



Day 3

breakfast

bowl of oatmeal with berries or/and flaxseeds

snack: cheese stick, rice cake

lunch

light Caesar salad made with grilled chicken breast and lettuce [use yoghurt mixed with Dijon mustard instead of mayonnaise]

snack: sliced apple with 1tsb peanut butter

dinner

3 egg frittata with spinach [use light mozzarella cheese]



Day 4

breakfast 3 egg omelette

snack: sliced apple with cinnamon, 1oz almonds

lunch

8oz canned tuna salad with lemon zest, lettuce, diced ½ onion and can of sweet corn snack: glass of tomato juice

dinner oven baked chicken thigh with mushrooms with mixed vegetables on the side



Day 5

breakfast

4oz smoked salmon 1 scrabbled egg slice of wholegrain bread snack: sliced apple with 1tsb peanut butter

lunch

1 cup of steamed or boiled rice 8oz prawns in sugar-free tomato sauce snack: hardboiled egg with sliced cucumber

dinner

grilled pork steak with green beans on the side



Day 6

breakfast



lunch

grilled chicken breast wholegrain sandwich with sliced tomato snack: glass of tomato juice

dinner

8oz salmon baked in foil in the oven 1 cup of steamed or boiled rice



Day 7

breakfast

3 egg omelette

snack: banana

lunch

10oz beans in red sauce 2 slices of wholegrain bread

snack: apple

dinner

grilled chicken breast 1 cup of steamed or boiled rice



Day 8

breakfast

bowl of oatmeal with berries or/and flaxseeds snack: 4oz turkey ham and cucumber slices

lunch

bowl of tomato soup slice of wholegrain bread

snack: 1oz of almonds

dinner

oven baked chicken tight with mushrooms with mixed vegetables on the side



Day 9

breakfast

3 egg omelette snack: banana

lunch

8oz turkey ham wholegrain bread sandwich with sliced cucumber snack: 1oz walnuts

dinner

8oz salmon baked in foil in the oven 1 cup of steamed or boiled rice with mixed vegetables



Day 10

breakfast


snack: orange

lunch

10oz beans 2 slices of wholegrain bread snack: a handful of grapes, cheese stick

dinner

grilled chicken breast with 2 sliced tomatoes



Day 11

breakfast

3 egg omelette snack: banana

lunch

chicken breast wholegrain sandwich with lettuce and sliced tomato

snack: apple

dinner

8oz salmon baked in foil in the oven with mixed vegetables on the side



Day 12

breakfast

bowl of oatmeal with berries or/and flaxseeds snack: rice cake with 1tbsp low fat cream cheese

lunch

chicken breast wholegrain sandwich with lettuce and sliced tomato

snack: 1oz almonds

dinner

8 fish fingers tomato & cucumber salad



Day 13

breakfast

ripe avocado cut in two halves baked with 2 eggs

snack: 1oz walnuts

lunch

8oz tuna sandwich w/ Dijon mustard on a slice of wholegrain bread snack: sliced apple with honey and cinnamon

dinner

oven baked chicken tight with mushrooms with mixed vegetables on the side



Day 14

breakfast

bowl of oatmeal with berries or/and flaxseeds snack: pear

lunch 10oz of pasta w/ mixed vegetables

snack: 4oz turkey ham with cucumber slices

dinner

grilled chicken breast with mushrooms



Day 15

breakfast


snack: baked apple with 1tsp of honey

lunch

8oz turkey ham wholegrain sandwich with lettuce and cucumber snack: rice cake with 1tsp of low fat cheese

dinner

8oz salmon baked in foil in the oven with mixed vegetables



Day 16

breakfast

3 egg omelette


lunch

10oz beans in red sauce 2 slices of wholegrain bread snack: banana

dinner

1 cup of steamed or boiled rice with mixed vegetables



Day 17

breakfast



lunch

8oz turkey ham wholegrain sandwich with lettuce snack: banana

dinner

8oz canned tuna salad with 1 can of sweet corn



Day 18

breakfast

3 egg frittata with spinach slice of wholegrain bread snack: pear

lunch

10oz beans in red sauce slice of wholegrain bread

snack: 3oz turkey slices w/ cucumber

dinner

light Caesar salad made with chicken breast (no mayonnaise or croutons)



Day 19

breakfast

peanut butter sandwich

snack: handful of grapes

lunch

grilled chicken breast wholegrain sandwich with sliced tomato snack: 1oz almonds

dinner

8oz cod baked in foil with tomatoes



Day 20

breakfast

3 egg omelette snack: sliced apple with 1tsb peanut butter

lunch

8oz pasta 8oz salmon baked in foil in the oven with mushrooms snack: banana

dinner

grilled chicken breast 1 cup of steamed or boiled rice with mixed vegetables



Day 21

breakfast

banana, orange fruit salad French toast snack: 1oz almonds

lunch

bowl of tomato basil soup slice of wholegrain bread snack: rice cake w/ light cream cheese and sliced cucumber

dinner

10oz meat balls (turkey, lean beef or pork) in red sauce with mixed vegetables on the side



Day 22

breakfast

3 egg + 1 sweet potato frittata snack: banana

lunch

grilled chicken breast wholegrain sandwich with sliced tomato snack: 1oz walnuts

dinner

8oz steamed or boiled prawns 1 cup of steamed or boiled rice



Day 23

breakfast


snack: apple

lunch

sardine, tomato & light cheese bruschetta on a slice of wholegrain bread snack: cheese stick, rice cake

dinner grilled chicken breast with broccoli



Day 24

breakfast

2 bacon strips 2 eggs sliced tomato snack: banana

lunch 10oz beans Slice of wholegrain bread snack: baked apple with honey

dinner




Day 25

breakfast

caprese toast: wholegrain bread, low-fat ricotta cheese, sliced tomato, sliced small avocado. basil leaves snack: orange

lunch

10oz beans in red sauce 2 slices of wholegrain bread snack: 1oz walnuts

dinner

oven roasted 2 tomatoes & eggplant topped w/ melted cheese and crashed garlic clove



Day 26

breakfast



lunch

grilled chicken breast wholegrain sandwich with sliced tomato

snack: tomato with mozzarella & basil

dinner

8oz wasabi salmon burger with mixed vegetables



Day 27

breakfast

smoked salmon sliced wholegrain bread with a herbed scrambled egg snack: sliced apple w/ 1tpb peanut butter

lunch 8oz pasta with 8oz salmon baked in foil in the oven

snack: banana

dinner

grilled chicken breast 1 cup of steamed or boiled rice with mixed vegetables on the side



Day 28

breakfast

baked zucchini, bacon and 3 egg tomato frittata snack: sliced apple with 1tsb peanut butter

lunch

1 cup of steamed or boiled rice 8oz boiled prawns in sugar-free tomato sauce snack: hardboiled egg with sliced cucumber

dinner




Day 29

breakfast

8oz corn and ricotta cakes with a grilled tomato snack: banana

lunch

grilled chicken breast wholegrain sandwich with sliced tomato snack: chocolate milk [ use raw cocoa & no sugar ]

dinner

8oz salmon baked in foil in the oven with tomatoes



Day 30

breakfast


snack: apple with honey and cinnamon

lunch

8oz turkey ham w/ sliced cucumber

snack: 1oz walnuts

dinner

sautéed pork steak with sliced apple

30 DAYS OF CHANGE V 3.0


Disclaimer

This is a FREE program - it cannot be sold, charged for or paid for in any way.

All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation.

Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly.

All exercises you perform, you perform at your own responsibility and at your own risk.

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30 Days of Change